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How Much Sleep Do You Need?

Not quite sure how much sleep you need every night to feel rested and restored? You’ve come to the right place!

Sleep Recommendations (By Age)

According to the National Sleep Foundation’s guidelines1, healthy adults need between seven to nine hours of sleep each night, with adults 65 and older requiring slightly less, around seven to eight hours. Children and teens on the other hand need even more rest to assist with their growth and development.

Find out how much sleep you need within a 24-hour period by referencing the chart below.


Recommended Hours of Sleep

0-3 months

14-17 hours

4-11 months

12-16 hours (including naps)

1-2 years

11-14 hours (including naps)

3-5 years

10-13 hours (including naps)

6-13 years

9-12 hours

14-17 years

8-10 hours

18-25 years

7 or more hours

26-64 years

7-9 hours

65 or older

7-8 hours


The Benefits of a Good Night’s Sleep

It’s not just about the hours of sleep that you get every night, but also the quality of those hours, and despite these guidelines, not every person is the same. While seven hours of sleep may be enough for you, your partner might need nine or even ten to feel equally ready to take on the day.
Regardless of how much time in dreamland you might need, getting good, quality sleep is necessary to help you function and be productive throughout your day, and is even connected to your emotional and physical well-being. In addition to keeping you grump-free, the benefits of a good night’s sleep include but are not limited to:2

•    Promoting healthy brain function, including learning and remembering
•    Helping to keep emotions and behaviors under control
•    Strengthening your immune system
•    Keeping hunger and appetite in check

Achieving Better Quality Sleep

Not feeling as rested as you should? Having trouble falling or even staying asleep? To improve your sleep quality and enjoy a more restful night of shut eye, we recommend sticking to these seven tips, also know as the Sleep Hygiene Cycle™:

  1. Make sure your bedroom is quiet, dark and cool
  2. Avoid caffeine after noon
  3. Don’t exercise, drink alcohol or eat large meals before bed
  4. Turn off blue screen devices (e.g., TVs, laptops, smartphones and tablets) at bedtime
  5. Enjoy a two-hour period of calm activity to reduce restlessness and circular thoughts before sleeping (think reading, meditation or gentle yoga)
  6. For occasional sleeplessness, consider taking a melatonin supplement, like REMfresh®, 30-90 minutes before bed for those times you need sleep support
  7. Commit to going to sleep the same time every night

Experience the REMfresh® Difference

Unlike other melatonin supplements, REMfresh® melatonin releases melatonin continuously for up to seven hours, mimicking your body’s natural release, which may help you fall asleep faster, stay asleep longer and improve sleep quality. To find the REMfresh® product that’s right for you based on your sleeping habits, age and daily routine, take our quick and easy sleep calculator.

†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.